DBT basics
What does DBT stand for?
Dialectical Behavioral Therapy
True or false:
Behavior change skills are strategies used to decrease behaviors we want and to increase behaviors we don't want
False
behavior change skills are strategies used to increase behaviors we want and to reduce behaviors we don't want
What is the thinking error called when you tend to predict the future negatively without considering other, more likely outcomes? "If I tell her that, she'll hate me forever."
Catastrophizing OR fortune telling error
True or false:
We can disagree without having a big conflict?
True!
Fill in the blank:
Move to "_____ " thinking and away from "either/or" thinking. This helps to avoid extreme words: always, never, etc.
"both-and" thinking
Example: "Sometimes I am treated fairly and at other times, I am treated unfairly."
What is the purpose of DBT?
To help create a life worth living and have life worth living goals
What is an example of positive reinforcement?
Positive reinforcement increases the frequency of a behavior by providing a "rewarding" consequence (praise, compliments, an A on an exam).
It is meaningful and motivating and timely!
What is the thinking error called when you tend to tell yourself that the positive experiences, actions, or qualities do not count? "It doesn't count, I just got lucky."
What is it called when we perceive our own feelings, thoughts, and actions as making sense, and acceptable in a particular situation?
Self-validation
Fill in the blank:
Check your ________. Do not _____ that you know what others are thinking.
Assumptions
Assume
What does DBT aim to replace?
replace problem behaviors with skillful behaviors
What is an example of negative reinforcement?
Aspirin for headache
Paficifier for crying baby
Cleaning your room so your parent stops nagging you
What is the thinking error called when you start to think your emotions are fact? "I hate school, so it's a bad idea to go."
Emotional Reasoning
How can we validate others? List three things you can do
1. Actively listen. Make eye contact and stay focused.
2. Be mindful of your verbal and nonverbal reactions.
3.Observe what the other person is feeling in the moment. Look for a word that describes the feeling.
4.Reflect the feeling back without judgment.
5.Show tolerance!
6.Respond in a way that shows that you are taking the person seriously.
What does dialectical mean?
two opposite ideas can be true at the same time
What are the four modules of DBT?
-Mindfulness
-Distress tolerance
-Emotion Regulation
-Interpersonal Effectiveness
Explain what shaping is
Something is better than nothing!
What is the thinking error called when you see yourself as the cause for things you have absolutely no control over or the target of stuff that may have absolutely nothing to do with you? "My parents divorced because of me."
Personalization
True or false:
Invalidation is always intentional?
False, invalidation communicates (intentionally or not, through words or actions) that another person's feelings, thoughts, and actions in a particular situation make no sense.
Fill in the blank
_____ and ______ =Middle Path
Acceptance and change
What is a life worth living?
Emphasizing the development of skills and strategies to find joy and purpose despite life's challenges
What is extinction (in relation to behaviors)?
What is the thinking error called when you believe you know what other people are thinking even without asking? "He clearly doesn't think I will do a good job."
Mind reading
What do we validate?
Feelings, thoughts, and behaviors in ourselves and others.
Validate only the valid, not the invalid.
Fill in the blank
_____ is the only constant.
Change